Date: 2023-09-13
AO: compound
Q: Popeyes
PAX: Roddick, Walk-on, Cowboy, citrus, Monk, Poe, Peanuts, Go Blue (DR PAX), Big Bird, Cosmo, Cactus, Strangelove FNGs: 4 Big Bird, Cosmo, Cactus, Strangelove
COUNT: 13
WARMUP: SSH, Hillbillies, Down Dog, Merkins, Worlds Greatest Stretch, Cobra Kai THE THANG:
Run 2-3 mins (uphill on the ramp, karaoke style, stairs, etc) 20 Squats
5 Burpees
20 Merkins (regular, diamond, spiderman, etc)
6 or 7 rounds
MARY: LBC’s, Flutter kicks, WW1
ANNOUNCEMENTS: Dad’s camp, corn hole tourney, Veteran’s Day Event
COT: Best laid plans don’t always workout (Aaron Rodgers and the Jets). We are not promised tomorrow. Think of someone you love and honor them today.
F3 The Capital 